Workout of the Day 150917

Gymnastics

     EMOM 12, alternating:

         a): Strict Handstand Push-Up (Odd: 4-6 Reps)

         b): Strict Toes-To-Bar (Even: 4-6 Reps )

Metcon

"Bird of Prey"
     5 Rounds for Total Time:
         15 KB Swings 53#/35#
         Sprint 100m
         Rest 2:00

     Each Round Should Be Treated As A
     Max Effort Sprint